Well, if you are looking for big numbers or pro data it aint here! This is just my humble data and analysis from a local cat 4/5 circuit race that I did on Sunday that I was hoping to get some feedback on - turn back now if not interested as this turned out to be pretty long!
This was my first race of the season and my first race with power data so any input is welcome. As a quick background, I've been doing mostly sst work plus random mtb efforts (no data) over the winter and some AP intervals for the past three weeks. My current ftp is ~240w. My best ever 1m and 5m are ~450w and ~305w but they were measured last fall when I first got the PT - they are both probably a bit off those values right now. I'm 68 kg. I didn't attempt to 'peak' at all for this race and came into it with a 68 CTL and a -22 TSB. The profile of the circuit looks like this:
http://i24.photobucket.com/albums/c21/jdrds17/Tech/circuit_profile.jpg?t=1177447668
My power vs time for the first three laps (raw data and 30 sec smoothed curves):
http://i24.photobucket.com/albums/c21/jdrds17/Tech/PvsT.jpg?t=1177447812
My power vs distance for the first three laps (raw data and 30 sec smoothed curves):
http://i24.photobucket.com/albums/c21/jdrds17/Tech/PvsD.jpg?t=1177447778
Hopefully what you can see among the various corner and roller surges is the effort of going up the steeper part of the hill on laps 1 and 2 from about the 4.5 min mark to about the 8 min mark. These efforts were just enough to stay with the head of the field (top ~20) and were very hard. I generally sat in near the front and recovered on the downhill. At the start of the hill on L3 there was a significant surge (peak at ~3 min mark) that I went with, but that left me flat for the steeper parts (no peak at ~5 min mark). I got gapped at this point, chased for the rest of L3, but never got back to the real action and rode the last 3 laps tempo. Pa/Pn for L1, L2, L3, and L1-L3 combined were 206/249, 216/258, 230/247, and 218/251 respectively. My max 1 min was only 367w and my max 5 min was 279w, but that was actually at the end of L3 after chasing solo.
So, a bit better ftp would be good and seems within reach, but my real weakness is my AC - especially my ability to do repeats. Yes? No? Note that this is what my power profile suggested before I even went to the race! 1 min ON / 3 min off intervals at 400w here I come? Man, just typing it makes me uncomfortable!
This was my first race of the season and my first race with power data so any input is welcome. As a quick background, I've been doing mostly sst work plus random mtb efforts (no data) over the winter and some AP intervals for the past three weeks. My current ftp is ~240w. My best ever 1m and 5m are ~450w and ~305w but they were measured last fall when I first got the PT - they are both probably a bit off those values right now. I'm 68 kg. I didn't attempt to 'peak' at all for this race and came into it with a 68 CTL and a -22 TSB. The profile of the circuit looks like this:
http://i24.photobucket.com/albums/c21/jdrds17/Tech/circuit_profile.jpg?t=1177447668
My power vs time for the first three laps (raw data and 30 sec smoothed curves):
http://i24.photobucket.com/albums/c21/jdrds17/Tech/PvsT.jpg?t=1177447812
My power vs distance for the first three laps (raw data and 30 sec smoothed curves):
http://i24.photobucket.com/albums/c21/jdrds17/Tech/PvsD.jpg?t=1177447778
Hopefully what you can see among the various corner and roller surges is the effort of going up the steeper part of the hill on laps 1 and 2 from about the 4.5 min mark to about the 8 min mark. These efforts were just enough to stay with the head of the field (top ~20) and were very hard. I generally sat in near the front and recovered on the downhill. At the start of the hill on L3 there was a significant surge (peak at ~3 min mark) that I went with, but that left me flat for the steeper parts (no peak at ~5 min mark). I got gapped at this point, chased for the rest of L3, but never got back to the real action and rode the last 3 laps tempo. Pa/Pn for L1, L2, L3, and L1-L3 combined were 206/249, 216/258, 230/247, and 218/251 respectively. My max 1 min was only 367w and my max 5 min was 279w, but that was actually at the end of L3 after chasing solo.
So, a bit better ftp would be good and seems within reach, but my real weakness is my AC - especially my ability to do repeats. Yes? No? Note that this is what my power profile suggested before I even went to the race! 1 min ON / 3 min off intervals at 400w here I come? Man, just typing it makes me uncomfortable!